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Grape vs. Prunes — In-Depth Nutrition Comparison

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Important differences between Grape and Prunes

  • Grape has more Manganese, however, Prunes is richer in Vitamin K, Copper, Fiber, Potassium, Vitamin B2, Vitamin B3, Magnesium, Phosphorus, and Iron.
  • Prunes's daily need coverage for Vitamin K is 37% more.
  • Grape contains 2 times more Manganese than Prunes. Grape contains 0.718mg of Manganese, while Prunes contains 0.299mg.

The food varieties used in the comparison are Grapes, american type (slip skin), raw and Plums, dried (prunes), uncooked.

Infographic

Grape vs Prunes infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Grape
1
:
8
Prunes
Contains more Manganese +140.1%
Contains more Calcium +207.1%
Contains more Iron +220.7%
Contains more Magnesium +720%
Contains more Phosphorus +590%
Contains more Potassium +283.2%
Contains more Zinc +1000%
Contains more Copper +602.5%
Contains more Selenium +200%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Manganese +140.1%
Contains more Calcium +207.1%
Contains more Iron +220.7%
Contains more Magnesium +720%
Contains more Phosphorus +590%
Contains more Potassium +283.2%
Contains more Zinc +1000%
Contains more Copper +602.5%
Contains more Selenium +200%
Equal in Sodium - 2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Grape
2
:
8
Prunes
Contains more Vitamin C +566.7%
Contains more Vitamin B1 +80.4%
Contains more Vitamin A +681%
Contains more Vitamin E +126.3%
Contains more Vitamin B2 +226.3%
Contains more Vitamin B3 +527.3%
Contains more Vitamin B5 +1658.3%
Contains more Vitamin B6 +86.4%
Contains more Choline +80.4%
Contains more Vitamin K +307.5%
Equal in Folate - 4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 4% 37%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 6% 149%
Contains more Vitamin C +566.7%
Contains more Vitamin B1 +80.4%
Contains more Vitamin A +681%
Contains more Vitamin E +126.3%
Contains more Vitamin B2 +226.3%
Contains more Vitamin B3 +527.3%
Contains more Vitamin B5 +1658.3%
Contains more Vitamin B6 +86.4%
Contains more Choline +80.4%
Contains more Vitamin K +307.5%
Equal in Folate - 4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape
1
:
4
Prunes
Contains more Water +162.9%
Contains more Protein +246%
Contains more Carbs +272.5%
Contains more Other +363.2%
Equal in Fats - 0.38
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Water +162.9%
Contains more Protein +246%
Contains more Carbs +272.5%
Contains more Other +363.2%
Equal in Fats - 0.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape
1
:
2
Prunes
Contains more Polyunsaturated fat +64.5%
Contains less Saturated Fat -22.8%
Contains more Monounsaturated Fat +278.6%
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Polyunsaturated fat +64.5%
Contains less Saturated Fat -22.8%
Contains more Monounsaturated Fat +278.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grape Prunes
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Grape Prunes Opinion
Net carbs 16.25g 56.78g Prunes
Protein 0.63g 2.18g Prunes
Fats 0.35g 0.38g Prunes
Carbs 17.15g 63.88g Prunes
Calories 67kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 16.25g 38.13g Grape
Fiber 0.9g 7.1g Prunes
Calcium 14mg 43mg Prunes
Iron 0.29mg 0.93mg Prunes
Magnesium 5mg 41mg Prunes
Phosphorus 10mg 69mg Prunes
Potassium 191mg 732mg Prunes
Sodium 2mg 2mg
Zinc 0.04mg 0.44mg Prunes
Copper 0.04mg 0.281mg Prunes
Manganese 0.718mg 0.299mg Grape
Selenium 0.1µg 0.3µg Prunes
Vitamin A 100IU 781IU Prunes
Vitamin A RAE 5µg 39µg Prunes
Vitamin E 0.19mg 0.43mg Prunes
Vitamin C 4mg 0.6mg Grape
Vitamin B1 0.092mg 0.051mg Grape
Vitamin B2 0.057mg 0.186mg Prunes
Vitamin B3 0.3mg 1.882mg Prunes
Vitamin B5 0.024mg 0.422mg Prunes
Vitamin B6 0.11mg 0.205mg Prunes
Folate 4µg 4µg
Choline 5.6mg 10.1mg Prunes
Vitamin K 14.6µg 59.5µg Prunes
Tryptophan 0.003mg 0.025mg Prunes
Threonine 0.017mg 0.049mg Prunes
Isoleucine 0.005mg 0.041mg Prunes
Leucine 0.013mg 0.066mg Prunes
Lysine 0.014mg 0.05mg Prunes
Methionine 0.021mg 0.016mg Grape
Phenylalanine 0.013mg 0.052mg Prunes
Valine 0.017mg 0.056mg Prunes
Histidine 0.023mg 0.027mg Prunes
Saturated Fat 0.114g 0.088g Prunes
Monounsaturated Fat 0.014g 0.053g Prunes
Polyunsaturated fat 0.102g 0.062g Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape Prunes
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Grape
29%
Prunes
Minerals Daily Need Coverage Score
15%
Grape
32%
Prunes

Comparison summary

Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Grape
Grape is lower in Sugar (difference - 21.88g)
Which food is cheaper?
Grape
Grape is cheaper (difference - $1.5)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients
  2. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.